If you answered "YES" to any of these questions, then you better keep reading.

It's a simple guide, but one many forget; especially those that wait till the last minute and want instant results. By the way, you can't cram for abs, like you crammed for tests back in school. I don't care what the media tells you!

Getting lean and staying that way basically boils down to 3 consistent steps:

1.) Make a Plan:

Yes, I'm sure you're tired of hearing me say it, but it's the truth. There is no successful outcome without a plan!

+ Make time to plan your meals and track them

+ Make time to plan your fitness (if you're serious, you can't afford to miss workouts)

+ Make time to get your rest.(transformation happens during recuperation--not while working out)

2.)Do Circuit Training:

If time is an issue when it comes to working out, then circuits is the best way to go

+ 3 meals per day containing a protein, carbohydrate, and fat (here -->)

+ 2 snacks per day that are basically "mini-meals" (one mid-morning and one mid-afternoon)

+ Cut down or eliminate the sugary drinks and go for water or ice tea (unsweetened).

It's honestly that simple. Just like a travel itinerary or a retirement plan -- you have to make a plan and stick to it. Doing these 3 simple steps consistently will get you the results you want and deserve.

The next link is to a post I wrote a little while back that shares some pretty startling research on how sitting for over 3 hours at a time can actually decrease you life span. Yes, I do realize it's hard to believe, but it is actually backed with some interesting research. Either way you look at it, it should move you into action.

No matter how you look at, both of these pieces really serve as great reminders that no matter how wonderful technology is, you still have to make time to take care of your body. And that means, whether it's getting out of pain, getting back to enjoying your favorite activity, or wanting to lose a few of those unwanted pounds, you have to get up, get out and move that body!

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With the New Year upon us, so many people are making an effort to get into better shape. And that's a good thing for sure.

For some that means just finally getting off the couch and doing something -- anything to get the body moving. For others it means joining a gym, a group fitness class, a yoga studio, or some other structured group.

But beware, just joining a group doesn't always mean you will get fit, sometimes it can mean you'll open yourself up to getting hurt.

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I try to be a bit intuitive when it comes to writing my posts. So after being asked for the fourth time this week about ankle pain, knee pain, and the benefits of Orthotics; I figured that was my hint to provide you with some sound information so that you can make the decision.

Do you have ankle pain, heel pain, or knee pain? Have you been told that Orthotics was the only solution to your problem?

Well I have a surprise for you.

The first thing I want to share with you quickly is that the ankle is an unbelievably complex joint. It can affect everything from having proper posture, to whether or not you experience shoulder pain, believe it or not.

Often orthotics are suggested as a way to address ankle issues or poor bio-mechanics in walking or running. And without a doubt, in many cases the pain issue is addressed -- at least in the short term.

You see orthotics are like any other brace, splint or crutch, they provide support to a weak area. So if certain muscles are not working properly, the orthotics provide the necessary support to relieve the overworked muscles that are creating the pain. However, like any support mechanism, it is only meant to be used for a short period of time. During this "assistance phase" you should also be working to both strengthen and increase the range of motion (mobility) of the area -- in this case the ankle.

Think of it this way. Let's say your legs are sore and tired. To deal with this issue you decide to use a wheel chair in order to relieve the discomfort. After several months you get rid of the wheel chair and go back to your normal routine. Would your legs be any better prepared to deal with your routine?

Probably not!

You see unless you've done some specific work to strengthen the weak areas that were leaving your legs feeling sore and tired, the problem will just re-surface. And in some cases even get worse or cause other problems.

Now this is not to say that some people do not sincerely need orthotics, for example, those with significant differences in leg length, or other structural issues, etc. What I am saying is that many times people use orthotics as a quick fix to a much larger problem -- that of weak and stiff ankles and/or hips.

Below I've included one excellent article and 3 basic videos that I believe are very helpful when it comes to both alleviating ankle pain, and/or strengthening the area before problems begin.

So before you decide on committing to orthotics indefinitely, give these movements (stretches and exercises) a try. I think you'll be pleasantly surprised.

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So it's Monday again. Where does the time go? No matter, it's time to give you some more information that will give you the transformation you're looking for before the summer ends.

The first important article I want to share with you is about motivation. Yes, I realize that is typically my Wednesday topic, but this article came across my desk and I was impressed. It basically talks about the importance of being clear why you want to transform your body. Just wanting to be thinner is too vague. Wanting to look good and fit into a bathing suit, while motivating, may not be quite enough to get you to change the habits that are holding you back.

The second article I would like to share is about getting better results, and who doesn't want that, right? I can't tell you how many people I see day in and day out, come into the gym, go through a half-hearted workout and then wonder why they don't see their body changing. It takes more than just showing up to get the results. Sure, showing up is half the battle, but the other half is putting in the work necessary to make those changes happen. Coming to the gym to socialize won't give you the changes in your body you're seeking.

Here's5 Tips To Get More Results From Your Workouts
And as you know me, I've saved the juicy one for last. Thankfully over the past few weeks I've had several emails and a few personal inquires about how to safely do interval training. I've always said anyone can do it, but it does take a bit of moderation to get the process started off correctly. I think this article does a good job of giving you the quick and dirty on how to get started safely. And then look out -- cause you're going to start seeing massive results when you apply interval training as your cardio of choice.

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I'd say we are in the full swing of summer. Temperatures all across the country are unusually high. And that means you will need to take a bit more caution and preparation when it comes to keeping up with your workouts. Remember your body is over 70% water, so staying hydrated is just one issue to consider, especially when training outdoors. Here's a few other things to keep in mind to be sure that you are able to stay on track with your workouts safely.

OK, so you've been putting in your time in your workouts, but you're still not seeing the results you want and deserve. Frustrated is probably an understatement right? Chances are you probably just need a little tweak to your program to get things moving in the right direction. And I suspect it's a small tweak. Check out this link to give your own program a quick review and get yourself back on track to making that transformation.

Time and time again I keep hearing people tell me they are not able to lose the weight they want because they are not interested in joining a gym. Well I've got a little news for you, you don't have to. Believe me when I tell you there is no magic air at your local gym that creates results. No, it's the work that you put in while you're there that creates that's change. So know that transforming your body doesn't mean you have to be a member of a gym to get results. In fact you can transform your body just using body weight exercises! Need a couple of programs or routines to get you started, and save those monthly membership dues? And of course there is always my DYNAMIC X -- The Anti-Boot Camp Class (click here for info).

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On the list of body weight exercises the author mentions Supermans. Is this an exercise Stuart McGill would endorse? It seems like this exercise would force you into hyper-lordosis. Yes? No?

Kurt Elder commented on 04-Aug-2011 10:24 AM

I have to be honest, I'm not sure what Stuart McGill would endorse, but I can say that this is, as stated in the article, an advanced move. That being said, I am VERY BIG on doing exercises in progressions. Meaning this exercise should only be performed
after you have mastered other basic core exercises such as plank, hip raises, and roll-outs. That would ensure that you are able to maintain core integrity while performing this movement (superman). So first things first, get solid in the basic core movements
and then move to more advanced movements.

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Well it's Monday again. I do hope you had a great weekend. Today I won't waste your time with a lot of verbiage and build up. Let's just get right into it.

The first article I want to share with you is about how the American past time has gotten completely out of control. What past time am I referring to. . . . . snacking. One of the main causes it seems, is that so many of us eat on the go. These days, it seems there are not as many of the old family dinners many of us grew up with. In fact in my household for many years it was required that we all make time to sit down and have a meal as a family. It was an excellent opportunity to not only assure a good meal was being consumed, but it was also a good time to be a "family". We are all so busy much of the time we don't make time to actually sit down and eat as often as we used to, whether it's by ourselves, with family or friends.

The second article was just too outrageous to not include today. It's basically a review of how ridiculously high in calories some of the foods are at your local dinner and fast food joint. There is actually a shake that is listed, from a rather popular food establishment, that is over 2,000 calories and contains more than 3 days worth of Saturated fat, in just one 24 oz. serving. OUCH!
Definitely worth the read, if for no other reason than to see if any of your own favorites are on the list. Top 8 Calorie Heavy Meals

Okay.

So let's say the above 2 articles don't really apply to you. But at the same time you're really not where you want to be physically. Maybe you want to be a bit leaner. Perhaps you have just have a few pounds left to get you to your goal. I think this next one will do just the trick to get you over that little hump and seeing the results you want. Getting Lean -- Fine Tuned, Raw, and Real

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For quite some time now I've been asked to create a group training class that uses all of the techniques of re-alignment, core strengthening, and yes, good old fashioned weight loss. But I have to be honest, when we start talking about large numbers of members, I was concerned that everyone have a positive experience and in fact -- get results. Getting each member to perform the exercises correctly in a large group can be more than a challenge. I don't want to create just any old boot camp experience, I've heard too many horror stories of injured backs, shoulders, and knees.

Besides, just jumping around and breaking a sweat anyone can do. I want to create an experience where losing weight is the least of what you get from my class. I want you to not only feel better, but function better.

If I'm going to create a class, I decided it would have to be with the same attention to detail and intensity that the Energy F/X Fitness brand is known for.

So here comes DYNAMIC X. All of the unique exercises you need to function better, the appropriate fitness level for each member, and the good old fashioned intensity that creates serious change.

I feel like it's time for this post. Whether it's in person at the gym, or through email, people often ask me, "what are the things I absolutely have to do to get my body to change quickly". Now 9 times out of 10 I usually try to avoid this question because if I give you the 5 things that absolutely need to be done, most people do 3. And then they wonder why they aren't getting results.

But, I figure I've been asked enough at this point that it's about time to give you the secrets to getting the body you want in as short a period of time as possible.

Ready?

There are literally 5 things that you absolutely have to do to get your body to change quickly. You follow these 5 rules and I can virtually guarantee you will get the body you want in as short a period of time as possible. This isn't based on theory, these are the techniques I use with my clients that get results fast!

1.) Warm-up:
Take the time to do a good 10-15 minute warm-up. And I don't mean going to jump on some piece of cardio equipment. Research shows that's a waste of 10-15 minutes. Instead, do some self massage. It will serve the same purpose of getting your body ready for exercise, and even better, it helps to alleviate the knots and tight muscles that come from sitting or standing all day long. Truth be known, it will also decrease your chances of injury dramatically. Need a little reminder (self-massage warm-up)

Follow this warm-up with some good old fashioned stretching. Yes, the jury is still deliberating as to whether stretching is beneficial, but my experience has been it works wonders to prepare your muscles for the workout ahead. Here's a quick reminder on the stretches (warm-up stretches)

2.) Core:
From what I can tell too many people leave training their midsection to last, when they are tired from their workout. And then if they do actually train their abs/core, it's half-hearted at best, usually only doing some kind of crunches, and thus get little to no benefit. Training your core is as important, if not more important, than any other body part. Here's couple to get you started (core exercise examples)

3.) Resistance:
If I haven't done a good job of it before, let me clarify now, if you want to change your body and get lean, resistance exercise is the absolutely the best way to do this. And to the women out there who think lifting weights will make you bulky, not so. Women typically do not produce enough testosterone to even come close to creating the bulky physique they worry about.

That being said, resistance training doesn't have to be lifting weights. You can use bands, suspension straps, or traditional weights if you prefer.

4.) Cardio:If you've been following my blogs for any length of time you know I'm big on doing intervals for cardio. Because it gets the job done quickly with minimal damage to the knees, hips, and lower back.

Equally effective and a big favorite of mine is kettle bells. With some proper instruction, this activity is the absolute best for burning calories, strengthening your core, as well as building some solid muscle in the hips and glutes (butt).

Follow this program with a good cool down stretch (the same movements you did to warm-up) and you should be on your way to a transformed body in a few weeks.

5.) Nutrition:
I'll keep this short, as this is becoming a bit long. Whether you call it the Paleo diet, Mediterranean diet or anything else, staying with lean meats, minimal starchy carbs such as breads and pastas, plenty of veggies, and some nuts is the best way to go. Need a little more clarification? Here you go (nutrition made easy).